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Full body

Tire Flip

The Tire Flip is a strength exercise for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 16%, spinal erectors (lower back) 13% and hamstrings (biceps femoris) 9%.

Also known as: tyre flip

Level: IntermediateEquipment: Other equipmentMulti-joint (compound)
Tire Flip demonstration

How to do it

  1. Stand facing the tyre, feet shoulder-width, toes a small step from the tread.
  2. Squat down and slide the fingers under the tyre with the palms up, chest pressed against it.
  3. Drive with the legs and hips to lift the tyre forward and up.
  4. When it reaches the hips, bring one knee into it and switch the hands to a push position.
  5. Push the tyre over with both arms and step forward for the next flip.

Tips

  • Keep the chest on the tyre so you push it forward rather than deadlift it up.
  • Hips start low, like a sprinter leaving the blocks.
  • Turn the hands over quickly and punch through the push.

Common mistakes

  • Standing too far away and rounding the back to reach the tyre.
  • Curling the tyre with the arms instead of driving with the legs.
  • Letting the tyre fall back toward you after the push.

Muscles worked by the Tire Flip

  • Gluteus maximus Primary16%
  • Spinal erectors (lower back) Primary13%
  • Hamstrings (biceps femoris) Secondary9%
  • Quads (vastus lateralis) Secondary9%
  • Biceps (short head) Secondary5%
  • Hamstrings (semitendinosus/-membranosus) Secondary5%
  • Quads (vastus medialis) Secondary5%
  • Mid chest Minor5%
  • Forearm flexors Minor5%
  • Upper traps Minor5%
  • Triceps (lateral head) Minor5%
  • Biceps (long head) Minor4%
  • Front delts Minor4%
  • Lats (upper) Minor4%
  • Upper abs Stabilizer3%
  • Adductors Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

The tire is driven up and then pushed over. Lifting an awkward heavy object from the floor with a rounded back and a hip drive: glutes and spinal erectors, then the arms and chest to finish.

Tire Flip alternatives

Same equipment

Different equipment

Easier

No equipment

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Similar exercises

Frequently asked questions

What muscles does the Tire Flip work?

Mainly the gluteus maximus and spinal erectors (lower back). The hamstrings (biceps femoris), quads (vastus lateralis), biceps (short head), hamstrings (semitendinosus/-membranosus) and quads (vastus medialis) assist.

Is the Tire Flip good for beginners?

The Tire Flip is rated intermediate. If you are new, learn the Dumbbell Deadlift first and build up from there.

What is a good alternative to the Tire Flip?

For example the Atlas Stone Lift, Deficit Deadlift and Band Deadlift. They train mostly the same muscles, some with different equipment.

How do you make the Tire Flip harder?

Add weight or reps, or move on to the Atlas Stone Lift.

Sources

  • McGill et al. 2009, JSCR 23(4):1148-1161 (strongman events)

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